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PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (4 Rounds for reps)4 x 5 Min Rounds Round 1 400m Run Max # of Burpees when you return Round 2 400m Ski Max # of Wall Balls (20/14) when you return Round 3 500m Row Max # of V-Ups/Sit Ups when you return Round 4 400m Run Max # of...

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (6 Sets x 1 Rep ( No ALL Out Set))AccessoryClose Grip Bench (3 Sets x 6 Reps )MetconMetcon (Time)5 RFT 10 x Hang Power Clean (135/95) 20 x Push UpsMod 1 (95/65) Inclined Push Ups Mod 2 Power Clean (64/45) Inclined Push Ups...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 x Pull Ups (Ring Rows) 20 x Push Ups 30 x Air Squats 15 x Pull Ups (Ring Rows) 30 x Push Ups 45 x Air Squats 20 x Pull Ups (Ring Rows) 40 x Push Ups 60...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)What you are thinking, what shape your mind is in, is what makes the biggest difference of all. ~ Willie Mays 24 Min EMOM 1: 5/3 x Cal Ski + 5 HSPU 2: 10/7 x Cal Bike +...

PSKC CrossFit - UNLOADEDView Public WhiteboardSKILLMetcon (No Measure)3 Rounds 40 x Lunges 8 x Roll OutsMetconMetcon (2 Rounds for reps)2 x 12 Min AMRAP A: 200m Sprint Partner Relay Style B: 20 x KB Thruster (53/35) 20 x KB Snatch (53/35) 20...

PSKC CrossFit - PUSHView Public WhiteboardBurpee Mile Remix (Time)4RFT 30 Burpees 400 M Run You can think of this one of two ways: 1) Slow on the burpees, fast on the runs 2) Semi fast burpees, recovery runs....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingFront Squat (90% - 6 Sets x 1 Rep)No ALL out set!AccessoryDeficit Deadlift (3 Sets x 8 reps (60% ish))Stand on top of a 45lb bumper and perform deadlift.MetconMetcon (Time)For Time: 800m Run 50 x Thrusters (65/45) 800m Run "Let us not...

PSKC CrossFit - TEAM SERIESView Public WhiteboardMetconMetcon (AMRAP - Reps)WOD 1: 2 MINUTE STATIONS: **Choose 1 person to complete each station. Each athlete will go all out for as many reps as possible in 2 minutes. 1. Plate Burpees (25/15) 2. Single Kettlebell Thrusters (switch hands whenever needed) 3. Double...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams Of 3, For Time (20 Min Cap) 8/6 Cals on Ski 8 Burpees 4 Clean & Jerks -partners will complete a full round before they switch -starting load (135/95) -after every 6 rounds (partners will go through twice) weight increases. -for every rep that...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (Time)Teams Of 4 5 RFT 1- 250 M Ski 2- 10 DB Burpees 3- 250 M Row 4- 1 Round Cindy ** Do not rotate until everyone has completed the work. I know only two tunes: one of them is 'Yankee Doodle', and the other one...

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